TriChicks Edition 2 | November 2015
Women’s Triathlon Magazine
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STEPS TO SETTING UP YOUR TRANSITION
MIND OVER MATTER TIPS FOR BEATING THOSE PRE-RACE NERVES
A Z
OF TRIATHLON
CHICKCHAT
WITH NOOSA TRI
WINNER ASHLEIGH GENTLE 1
Everything you need to know about tackling your first triathlon!
MonTHLY
TALKING TRI
Mind & Body
3 4 6
Editor’s Note
10 A – Z of Triathlon 12 Rules of Triathlon 15 6 Steps to Setting up
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Mind Over Matter Tips to beating those pre-race nerves
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9 33
Race day Nutrition Dietitian Approved
Recipe of the Month
Meet the Experts Chick Chat with Ashleigh Gentle Insta-chicks
Your Transition
17 Equipment Checklist 20 The Power of Two Para-triathlete Casey Hyde
24 Unbreakable Angel
Race to the Base H3T Race Report
ADVERTISE WITH US! Want to be heard with an advertisement in TriChicks Magazine? Please contact:
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TriChicks Magazine | Edition 2 | November 2015
30 Twisty’s Tips
for Shin Splints
g i b A ! u o y k n tha ERS T R O P P U S TO ALL OUR
Through TriChicks Magazine we aim to continue our philosophy by educating and empowering women to achieve their fitness goals by stepping out of their comfort zones and giving triathlons a go. A note from the Chief! Welcome to the second edition of TriChicks Magazine! Firstly … WOW! We are so grateful for all the lovely messages and positive feedback we have received about our first edition! We are glad you enjoyed it! As promised, each month will be bigger and better, and this edition is no exception. With the Triathlon season just starting in Australia, (finally – it’s been a long winter!) this edition focuses on how to tackle your first triathlon. But don’t worry – there are some helpful tips and tricks for the experienced triathletes too. In our ChickChat section we get to know the lovely Ashleigh Gentle, a Professional Triathlete based in the Gold Coast who has represented Australia at the Commonwealth Games. We chat to Para triathlete
Casey Hyde and her guide Tania Stone and hear how they overcame incredible challenges to complete a Half Ironman together. If this story doesn’t inspire you, I don’t know what will! Check out Twisty’s Tips on how to avoid and treat shin splints, and find out the do’s and don’ts about carb loading before a race from our in-house dietitian. We also have a new section called Mind over Matter which will give you some guidance on how to calm those pre-race jitters! A lot of people think triathlons are for the super fit, elite athletes of the world. When I tell people I do triathlons their response is “You are crazy – you must be super fit!” The crazy thing may be debatable, but what exactly defines “super fit“? People usually follow this up with a sentence similar
to “I have always wanted to do a triathlon… but I can’t swim“ as they stare off into the distance wondering what could be. Our aim at TriChicks is to help triathlons become more accessible to more people, and dispel the notion that they're impossible. We encourage all women, regardless of age or ability to give it a go! Enjoy the read – train hard but train smarter!
Amy Johnson Chief TriChick & Founder Follow us: @chief_trichick @trichicks
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n o i t i d e New m o r f s t h g insi New
This edition we focus on everything you need to know about the sport and preparing for your first triathlon.
our team
Our team
Expert panel
Working hard behind the scenes
Meet the industry professionals who have lent us their expertise
Amy Johnson Chief TriChick & Founder www.trichicks.com.au @chief_trichick
Ryan Twist Podiatrist www.bayswaterpodiatry.com.au facebook.com/bfaac
Taryn Richardson Dietitian
David Simon Advisory Director E: advertising@trichicks.com.au
www.dietitianapproved.com.au @dietitian.approved
@thinktankone
Dan Cheong Design Director
Elle Brooks Food Blogger & Stylist
www.dancheongdesign.com @dcheong17
www.ellecooks.com @ellecooks
Keith Hedgeland Photographer www.keithhedgeland.com @keithhedgelandphotography
Dennis Tan Photographer
CONTRIBUTION Have an inspirational triathlon story that you would like to share? Or are you an expert in your field? Please send expressions of interest to info@trichicks.com.au
www.paparazziontherun.com.au @paparazziontherun Edition 2 November 2015 All rights in the Title of the Magazine belong to TriChicks and content may not be reproduced, whether in whole or in part, without its prior written consent by the Editor. All material in this issue is copyright Š2015 TriChicks. All rights reserved. For subscription enquiries please visit our website www.trichicks.com.au ABN 15 082 280 173
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TriChicks Magazine | Edition 2 | November 2015
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CHICKCHAT Interview with
Noosa Tri Winner Ashleigh Gentle In 2004, Ashleigh Gentle joined a triathlon squad, initially to focus on her running training. Not long after Ash found a love for swimming and cycling too. In 2007 and 2008 Gentle placed second at the Junior World Championships before taking the gold at the 2010 Junior World Championships in Budapest. After competing in the World Triathlon Series throughout 2012/2013 and placing in the Top 10 ten times, Ash secured a spot to represent Australia in the 2014 Commonwealth Games. 6
For the last three years, Ashleigh has dominated the Noosa Triathlon Festival and has her sights set on representing Australia in the 2016 Olympic Games
When did you start competing in triathlons and what was your first race like? I ran throughout my schooling years and also played touch football and netball for many years. I started running with a
TriChicks Magazine | Edition 2 | November 2015
triathlon squad with a family friend when I was about 13 and that was my first involvement with the sport. Everyone else was cycling and swimming so I thought I would give it a go too. Not too long after I started, I did my first triathlon in 2004 at Robina. I was on an old borrowed bike with gears on the top tube. I can’t remember too much about the event but I obviously really enjoyed it because ever since that day I’ve stuck with it!
I have a sense of satisfaction when I can walk away knowing I put in a good effort after a hard weeks training. As you prepare for selection for the Rio 2016 Olympic Games, what does your typical training week look like and what is your favourite session of the week? I swim with Miami Swim Squad on the Gold Coast and train there 4 mornings a week during the week. The other morning I start with a key run session. I ride on a Tuesday, Wednesday, Thursday and my weekends start with a key ride on Saturday and running on Sunday with a recovery swim and bike afterwards. I do gym at the AIS 3 times a week and have to be diligent with physio and massage each week too. The volumes vary but particularly the intensities of sessions vary depending on what time of year it is. My favourite workout would probably have to be any type of fartlek run or perhaps even 1km repetitions that I do each week while I’m in season. It is as actually not that fun all the time but I have a sense of
satisfaction when I can walk away knowing I put in a good effort after a hard weeks training. It’s an honest test.
Growing up, who was your idol and why? Even now is there anyone you admire and/or respect as a pro? I met Loretta Harrop when I first started triathlon and once I found out more about her (apart from her silver Olympic medal achievement), I wanted to be able to race like her. She raced with a lot of heart and I really admired that. Emma Frodeno obviously achieved the ultimate accolade of our sport with her Olympic gold medal, but she is also a great role model for the sport of triathlon, someone who I definitely respect.
Can you give us a little insight into your ‘A team’. My parents have always been huge supporters, with my sport and in life in general, as too my two brothers. My
Mum and Dad have a keen interest in triathlon since I started but were never pushy or too intense. I’m always grateful for that and couldn’t have started this journey without their guidance. My boyfriend Josh Amberger is also a triathlete and is someone I can trust with anything. He sees the good, bad and the ugly and we have each other’s back. There are a few staff at the AIS who I’m grateful for, including my gym coach, Deb Savage. Of course there is my coach Cliff English who always has a very positive outlook on my progress and career. I’m lucky to have some of close friends outside the world of triathlon too who are extremely supportive, honest and very down to earth people.
What has been your biggest challenge to date (in and out of the sport) and how did you overcome it? There have definitely been a few challenges over the years, some tears shed. I had a pretty rough time
My parents have always been huge supporters... I’m always grateful for that and couldn’t have started this journey without their guidance. 7
during 2009 and the start of 2010. In 2009 after two silver medals at Junior World championships, I failed to race well enough at a selection race to make the team for 2009 at my home World Championships on the Gold Coast. I felt pretty deflated, although I got a call up and was offered to race up in U23s and took the opportunity — I shouldn’t have. I actually got lapped out in that race and our old high performance director told me years later he thought I would quit. Yep, I was struggling. At the start of 2010 I was having a hard time juggling sport and study. I was studying full time on the Gold Coast and 8
travelling to Brisbane to train. I didn’t realise at the time how much I was wearing myself out. I had extremely low iron levels and it took some time to get healthy. Thankfully with the help of some very supportive people around me, I kept at it and was selected for the 2010 Junior Worlds team once again after a horror 2009 Worlds experience. I continued to monitor my health and enjoyed some time overseas in France before the Championships. I was rewarded with a gold medal and it’s an achievement that I will always hold close to my heart. I learnt a lot during my junior years.
TriChicks Magazine | Edition 2 | November 2015
Competing all over the world, you must come across some beautiful courses and people. What is your favourite race destination and why? I always enjoyed racing in Kitzbuhel (Austria) — it is absolutely stunning! As for overall experience, I can’t go past Hamburg WTS race and Noosa Triathlon. Hamburg is completely insane, the course is flat; fast and the crowds are the best on the circuit. Noosa is a race that I look forward to each year and I absolutely love racing at home in Australia. I wish I could do it a lot more.
Now more than ever I believe nothing is more valuable than consistent work over time.
Down the track, do you have any plans to compete in Long Course/Ironman’s?
either training or racing?
Not sure, something fun and upbeat!
There is a couple of things which pop to mind but my main mantra when I started with my coach Cliff English was consistency, as simple as that. A few years ago now, I had a few different injuries that really hampered my training. Our simple goal was to get my body strong enough to cope with day-today training, week in week out. Previously, I was juggling little niggles here and there and also had a couple of more significant injuries. Now more than ever I believe nothing is more valuable than consistent work over time.
What’s the best advice you have ever received to help with
What percentage of racing at your level is mental v physical?
It’s hard to say about Ironman at the moment, it’s definitely a whole different beast to what I am currently doing now. I have the Olympic dream, but can definitely say that I would be interested in trying 70.3s down the track.
If you could choose your finish chute song, what would it be?
Any prerace rituals in the days/hours before a big race? The focus before racing is always on resting the legs outside of training and fuelling myself properly, although I don’t have any particular pre-race rituals. I think I have always underestimated the mental side of racing, especially racing at WTS level. It’s actually something that I am currently working on and I think it plays a big part in performance. We would like to congratulate Ashleigh for taking out the win at the 2015 Noosa Triathlon for the third year in a row! Also a BIG thankyou for taking the time to chat with us!
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A Z A
Aerodynamic – Triathletes spend half their life and bank account trying to get more ‘aero’. You can achieve this buy purchasing aerobars or clip on tri bars which gets you lower on the bike which makes you go faster for less energy. Aid Station – Will be located on the run for all triathlons and the bike in Half Ironman and Ironman events. Generally has water, electrolytes, coke, lollies, and fruit depending on the distance of the event.
B
Base – Because it’s all about the base, 'bout that base no trouble. AKA a good foundation of fitness, where you work on improving your power, speed and efficiency. Bonk – Similar to the feeling of hitting the wall and running out of energy. Every triathletes fear. Brick Session – When we complete two sports back to back, usually a Bike to Run, or a Swim to Bike transition.
OF TRIATHLON TO MAKE IT E–Z
C
Cadence – We generally pay a lot more attention to cadence on the bike which is the number of revolutions you do on the bike per minute (RPM) can lead to a huge debate around the coffee table. Most people aim for around 90—100 RPM but some people just like to grind around the 60—70. It is a personal preference. You can also measure you cadence on the swim and run which is how many strokes or steps you do in a minute.
D
DNF – Did not finish the race. DNS – Did not start the race.
DOMS – Delayed Onset Muscle Soreness: that feeling of being hit by a truck after an intense training session or race which is usually worse 24—48 hours after. Expect to hold the walls when going to the toilet. DRAFTING – It is when you spend time in the slip stream of another competitor which saves you a lot of energy. Drafting in swimming is allowed. On the bike is illegal in triathlons and if you do it and get caught expect a time penalty in the sin bin.
E
Elastic Laces – Laces you can put in your running shoes that can help get your shoes on and a faster transition.
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TriChicks Magazine | Edition 2 | November 2015
F G
Fuel Belt – Used for carrying fluids gels bars and salt tablets generally during the run section. Gel – A gooey substance in a pouch containing energy. Important to practice taking gels in training so you know whether your gut says yay or nay.
H
HR – Heart Rate is the number of beats per minute. Often a topic of discussion at the coffee shop when bragging about how high your HR or AHR (average heart rate) reached when climbing up “that hill”.
I
Ironman 70.3 – This is the official name for the half distance of the Ironman Triathlon which is a 1.9km swim, 90km bike and 21km run. Ironman DISTANCE – 3.8km swim 180km cycle 42.2km marathon.
j
Join a Club – Not only will you make lots of friends, everyone is really helpful!
k
Kit – Refers to your cycling or running gear and is the equivalent to “activewear”. Often involves bright fluro colours and is a fashion parade to see who looks the best in lycra. Can also be used as an intimidation technique simply because it makes makes you look faster.
l M N O P
LSD – Long slow distance swim, bike or run.
MULTI-SPORTS – Events such as Aquathon, Triathlon, and Adventure races. Events that combine more than one sport. NEGATIVE SPLIT – Completing the second half quicker than the first half. OLYMPIC DISTANCE TRIATHLON – 1500m swim 40km bike 10km run
Pace – Calculating the average speed you want to aim for when swimming, cycling or running. Effective for practiing when training so you can replicate in a race also known as training at “race pace”. Portaloo – Everyone’s best friend on race day.
Q
Q – Yeh got nothing.
R
V
Red Card – If a competitor receives a Red card he /she is disqualified from the race.
W
Foreign to a lot of athletes especially newbies. It is VERY important to schedule rest days in to your program to allow your mind and muscles to repair and recover so it can come back stronger.
S
SPECIAL NEEDS BAG – The bag you are given at the Ironman to put your favourite foods and drinks in. It is more exciting than Christmas. SPRINT TRIATHLON – The standard distance for the sprint triathlon is 750m swim 20km cycle 5km run.
T
T1 – Transition from swimming to cycling.
T2 – Transition from cycling to running. TAPER – Reducing the volume & intensity of training session in the week/s leading up to your race to allow body to recover. AKA best week ever.
U
U – Concentrate on your own race and nobody else’s!
Volunteers – The legends who put in their time and energy to make the day run as smoothly as possible while cheering for you, always wearing a smile and passing you water, lollies and coke. Wave Start – Most races offer a wave start to ensure everyone is not in the water at the same time. You will be placed into a wave dependent on your gender and age. Always check the time your wave starts to ensure you don’t miss it!
X y
Xena – Take a leaf out of Caroline Steffen’s book and bring out your Xena Warrior Princess to get the job done. Yellow Card – Triathlon Australia have replaced the original Yellow card with the Blue card. If you are shown a Blue card while competing you should attend the next penalty box you come to and serve the time penalty. A Yellow card is now issued for a quick Stop and Start penalty.
z
Zoot – A triathlon apparel line and the only word I could think of that starts with Z that is relatable to triathlons.
Rest Days – 11
race rules KNOW YOUR SPORT
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TriChicks Magazine | Edition 2 | November 2015
SWIM
Taking a break:
Race day morning sea temperatures are measured to determine whether the race will be a wetsuit legal swim. Wetsuits are optional if temperatures are below 22 degrees for races with a swim distance under 1500m and 24.5 degrees in races above 1500m. However if a race has been announced a non-wetsuit swim, speedsuits are not to be worn and could result in potential disqualification.
BIKE
WETSUIT RULES:
Swim Caps: In your race pack you receive a swimming cap and some other goodies! This swim cap is usually colour coded depending on your wave start. You must wear the swim cap provided by the Race Director on the outside of all other swim caps.
Other garments: Even though some people secretly wish invisible fins had been invented, competitors must not use artificial propulsion devices, flotation devices or gloves or socks (including compression socks) to keep the hands and feet warm. This may result in a potential disqualification.
If you find you are exhausted and need a rest, you may stand on the ocean floor, hold the buoy or a stationary boat. However, you cannot use the bottom or the object to make forward progress in an area that you can swim!
Blocking:
See your friend and want to pull up to their side and have a chat? Well this is a big no no. If you are completing a pass, or have completed a pass and fail to move left of the cycle lane you will receive a blocking penalty. Not to mention angry competitors will probably yell at you.
Drafting: For all events with a cycling distance up to and including the Olympic distance event the bike draft zone is a distance of 7 metres and you have 15 seconds to pass through this zone. For all events with a cycling distance greater than an Olympic distance, the bicycle draft distance is 12 metres long and you have 25 seconds to pass through this zone. The front edge of the front bike defines the start of the draft zone. Once you have been passed (competitors wheel in front of yours), you must immediately commence to drop back out of the draft zone before attempting to re-pass. Failure to observe this may result in a drafting penalty.
Helmet: We see it all the time – athletes running their bike out of transition without their helmet, or starting the run course with their helmet on. The bicycle helmet must remain securely fastened on your head at all times once the bicycle is removed from your bicycle rack, while on the bicycle course and until your bicycle is replaced on the bicycle rack. I encourage people to put their helmet on first as soon as they get into transition from the swim.
Race Number: When starting the bike your race number must be displayed on your back, however when starting the run course swing your race belt around so the number is facing the front. Those not complying may incur a Yellow card stop-start penalty. However if the Technical Official considers that the identification number has been unintentionally lost, then you will not be penalised.
RUN
Running Shoes:
You must run with shoes on your feet!
MP3/Ipod: We all like to listen to our favourite tunes while we run (and ride), but if you are caught you will receive a time penalty. Save the tunes for the pre-race warmup and the after party.
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TRANSMount/ ITION Dismount: The Mount and Dismount lines can get pretty hectic. Make sure you mount your bike AFTER the Mount line, and dismount your bike BEFORE the dismount line to avoid penalties.
Leaving Bags in Transition: Any personal equipment that you will not be using in a race must be placed outside of the transition including bags.
Access:
OTHER Littering:
You may not discard any equipment or rubbish on the course, except at the approved locations. This includes water bottles, gels, and equipment. All equipment must be placed in the transition area. Failure to do so may result in a time penalty or disqualification!
Assistance: If you are unfortunate enough to get a flat during your race you are not allowed to seek outside assistance from any spectators or event mechanics. You are also not allowed to have a friend or family member give you a drink on the course and you are not allowed a pacer in the run leg.
Only competing athletes are allowed in the transition area. Make sure you are wearing your helmet on top of your head when you head into transition as Officials like to check it is safe and meets Australian Standards.
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TriChicks Magazine | Edition 2 | November 2015
Urinating while on the course: Portaloos may be placed around the course especially in long distance events and there are always some near transition. If you get caught urinating anywhere but a toilet including on the bike (yes people do it– how disgusting) you face a time penalty and disqualification.
PLAY YOUR CARDS RIGHT
X ! *
YELLOW CARD:
BLUE CARD:
RED CARD:
This is a stop-start penalty for a minor infringement, which is served by a Technical Official anywhere on the course. This penalty involves the display of a Yellow card by a Technical Official and advice on when and where the competitor is to serve the penalty. The competitor may resume racing only after instructed to do so by the Technical Official.
This is a time penalty for an infringement, which is served by a Technical Official anywhere on the course. This penalty involves the display of a Blue card by a Technical Official and advice on when and where the competitor is to serve the penalty. The competitor may resume racing only after instructed to do so by the Technical Official.
A red card shall be issued for a violation, which is a major infringement. After receiving a red card, the competitor is not required to serve a time penalty, and may complete the event. At the completion of the event the Race Referee will rule on the violation. If the violation is ratified the competitor can expect to be disqualified.
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6 #1
Be early
There is nothing worse than pulling up to a race, parking illegally, sprinting to transition, throwing your bike on the rack then sprinting down to the start line to realise you are still wearing your runners. Trust me I have done it and it’s not fun – especially when you return to your car after the race with a medal and a parking fine. Make sure you find out the times when transition areas are open and closed. For some races it is a first served basis where you can choose your own transition area. If this happens to be the case, try and go for an end post so you don’t have to stress about finding your bike.
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TriChicks Magazine | Edition 2 | November 2015
STEPS TO SETTING UP YOUR TRANSITION
#2
Pick a landmark If you have been designated a spot on the transition rack with your name and number (so pro!) it is best to pick a large landmark that is near your spot so you can easily identify your bike as you are running into transition a little delirious after the swim. Look for a large tree, sponsored banner, or sign that is in line or close to your bike. Also check what number row you are in. Using a bright towel can also help locate your bike in a sea of carbon fibre.
#3
Walk to transition Before every race it’s a great idea to head down to the swim to check out the course and conditions, walk the swim exit back to your bike, out to the bike exit and bike re-entry back into transition, then out to the run exit so you know exactly where to go and which direction to run in for T1 and T2.
#5
Select the right gear
#4
Become a neat freak A neat transition area makes it not only easy to find and access your gear quickly, but it is safe and just general good manners. If you are using cycling shoes either have them on the bike clipped in already, or have the straps open ready to slide your foot straight in. Make sure your helmet is already unclicked (untangle the straps) and you can either step into your race belt or click it around your waist. When running out of T1 your number should be on your back. For the run, try using elastic laces on your running shoes to put them on quickly and swing your race belt around so your number is on the front.
When racking your bike ensure you have it in the correct gear to start. It’s a good idea to check whether the start of the bike course is flat or if you are heading up a hill straight away. This will help getting onto your bike quickly when it is a mad panic at the mount line. A good gear to start is usually the big cog and halfway along the cassette.
#6 Leave
Once everything is set up and you have double checked your equipment leave the area and do your warmup! Remember you cannot leave any bags in the transition area, so must take everything you are not using in the race with you. It is a good idea to pack an extra drink bottle and pair of shoes to warm-up in, and stay hydrated before the race.
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RACE READY! TRIATHLON EQUIPMENT CHECKLIST
Swim Bike Swimming Cap
Helmet
(Usually provided in race pack)
Wetsuit (If water temp is above 22 degrees wetsuits are not allowed – always best to bring along just in case).
Goggles (handy to bring a spare set)
Triathlon Suit (or Bathers)
Towel
Bike Cycling Shoes (or Runners)
Sunglasses Race Belt (Use safety pins to pin your number on if you don’t have a race belt)
Socks (optional)
(to place in transition)
Drink Bottle
Timing Band
Puncture Repair Kit
(place on your left ankle – you will receive this in your race pack)
Plastic Bag (to help with your wetsuit)
Anti-Chafe Cream
Run Running Shoes
P
OPTIONAL EQUIPMENT
Watch/Heart Rate /GPS Monitor Nutrition (depends on distance of the race).
Extra Clothing (Always take a jacket/tracksuit for those early morning starts and an extra pair of shoes to wear around in transition and while you are waiting to start)
Sunscreen Protect your skin! Best to apply before you arrive at the race so your hands are not slippery and greasy)
ID to check into races Toilet Paper (You will probably need to go at least 3 times before the race – and so will everyone else)
Extra Drink Bottle
Socks
to sip before the start
Hat
Bike Pump
Sunglasses
FINAL CHECKLIST PRINTOUT COMPLETE, NOW I'M RACE READY!
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r e w o P e Th o w of T e n o t S a i n r a T d n a e d Casey Hy
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TriChicks Magazine | Edition 2 | November 2015
Tarnia Casey
Casey: When I lost my vision,
I lost my fear of the unknown. Curiosity gave me the drive to be the best that I could be. Triathlon found me by mistake and looking back, it probably saved my life. I was on a one-way path of self-destruction. I hated myself and suffered from depression triggered by losing the vast majority of my vision. In 2012, I moved back to Perth after completing a season of Para-cycling in Melbourne. I was finding it very difficult to find tandem pilots so in a desperate final attempt, I posted an advert on Gumtree.
Tarnia: I met Casey in 2012 after spotting her ad on Gumtree asking if anybody would like to be a guide on a tandem. I love the challenge of trying anything new and
thought I would give her a call. The ad did stipulate that you needed to be between 25 and 30 years of age, which of course ruled me out by about 20 years, but not being one to be put off by a small issue like that I gave Casey a call and our little adventure began.
triathlete; it’s the guide and the club that need the support to allow the blind athlete to train and race. North Coast Triathlon Club had a “Women in Triathlon” (WIT) program that took me through the fundamentals.
"Triathlon found me by mistake and looking back, it probably saved my life." Casey: I didn't know what I
was getting myself into when Tarnia said I would need to become a triathlete if she was to ride my tandem. The funny thing is it's not the blind athlete who needs the support to become a
The club was very inclusive and supportive; they probably thought I was amusing at the training sessions more than anything else! Many times I wondered how I was going to trust someone enough to guide 21
me around a course, but the humour grew between Tarnia and I, and my smile appeared once again. Another participant of the Women in Triathlon program, Katherine Humphreys, also became a guide and later down the track filled in as my duathlon guide and became a lifelong friend.
"In my first days of guiding I managed to guide Casey into poles, dog poo, low lying branches, orange marker cones, left her behind, run her off paths, forgot to mention speed bumps on the bike which have nearly sent her flying..." Tarnia: In my first days of guiding I managed to guide Casey into poles, dog poo, low lying branches, orange marker cones, left her behind, run her off paths, forgot to mention speed bumps on the bike which have nearly sent her flying, sworn at her for not pedalling hard enough and on occasions have dragged her along on runs. Through all of this we have stayed side by side with heaps of laughs, hugs, tears and friends for life. Casey: Unfortunately I
couldn't find a job in Perth and as you know triathlon is an expensive sport especially when you need someone else’s eyes on the course. You need to pay for two lots of travel, two race entries, and accommodation just to get to the start line! So I had to say goodbye to Perth, and introduce Para-Triathlon to Melbourne. Throughout 2014, I competed in many Para-Cycling and ParaTriathlon events with many
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guides. Most had no clue on how to guide but gave it a go which I am very grateful for as it gave me a chance to race and do what I love. However, just before the World Championships in Canada Tarnia was diagnosed with a benign brain tumour. My heart was heavy while I was racing for Australia, knowing that my friend was in a fight to stay alive. During surgery to remove the tumour, Tarnia’s right auditory nerve was damaged leaving her with hearing loss and balance deficits. Sue Scott, her best friend and cycling coach from North Coast Triathlon Club helped her rehabilitate for 8 months. As I competed
treadmill sessions! Tarnia re-learned how to swim, ride and run with the help of Sue Scott and with 10 days to go before the half Ironman I came back to Perth to train with Tarnia. Her hearing loss, communication and balance were hindered which made for plenty of funny moments on and off the bike. Tarnia was my eyes and I was her ears. It takes a village to allow a vision impaired and a hearing impaired guide to race an Ironman 70.3! Sue, Katherine, Tarnia and I were ready to race and we could not contain the jokes on race day. I had 'blind' written in permanent marker on my arm and Tarnia had 'deaf'
"Tarnia was my eyes and I was her ears. It takes a village to allow a vision impaired and a hearing impaired guide to race an Ironman 70.3!" in a race to qualify for the National Duathlon Championships with Katherine Humphreys, Tarnia was on the sidelines cheering us on, but we could see she was not happy just being a spectator and wanted to give triathlon’s another go! So the grand plan was revealed. Katherine was an event ambassador for the Sun Smart Busselton Ironman 70.3 and part of her role was to find an inspirational athlete to race in May 2015 and I was selected. I didn't know what I was getting myself into, but I committed to training in a gym which included many 3 hour spin bike sets, lots of long pool sessions, and many painful
TriChicks Magazine | Edition 2 | November 2015
written on hers. We just needed a mute to complete a trio! The race gun went off and the 1.9km swim ended up being more like 2.1km; I blamed Tarnia but apparently the buoys moved. Tarnia lost her balance out of the water on the beach and I was her walking stick, but I couldn't see transition so Tarnia gave me directions. On the bike Tarnia couldn't hear people coming up behind us to pass but no matter what we kept smiling and pushing forward. I had never run 21km before, and had never trained 90km on the tandem either. All I knew was my friend was there to help me get to the finish line. My goal was to run the whole way
Casey Tarnia Katherine
even if I was at turtle pace, other athletes and spectators helped me achieve that which kept me sane! We even had a funny moment when my bladder needed saving during the race. A couple of elderly spectators had a support frame around their toilet and it came in handy as my legs packed in!
is let down by the fact that I can’t drag my sorry arse to the finish line and she misses and on her deserved medal and finishers t-shirt, and that just cannot happen. You have to put 100% trust in your guide to reach the end of any race safely, but this is what makes guiding so rewarding. I am thinking about starting
"You have to put 100% trust in your guide to reach the end of any race safely, but this is what makes guiding so rewarding." Tarnia: As a guide I am
classed as “Able Bodied” and with that title I cannot fail my athlete. Casey puts her trust in me to get her to the finish line no matter what. Casey can break down… but me I could be stoned by spectators and there could be talk of lynching if poor Casey who has trained, against all odds to be there,
a “Try and Guide” group, as it would be great to help athletes with disabilities to perform at their optimum by having a group of committed guides as this is one of the biggest obstacles Paratriathletes face.
Casey: I never thought I
would be a triathlete. I never thought I could be a World Champion Para-Triathlete. I
never thought I could complete a Half Ironman, or stand up on a podium 4 weeks ago to be named the World Duathlon Champion for my category – but I want to thank everyone who believed in me and helped me not only get to the start line, but get to the finish.
"I never thought I would be a triathlete. I never thought I could be a World Champion Para-Triathlete. I never thought I could complete a Half Ironman, or stand up on a podium 4 weeks ago to be named the World Duathlon Champion for my category – but I want to thank everyone who believed in me and helped me not only get to the start line, but get to the finish." 23
Race to the Base H3T Race Report
As seen in our last edition Angel Cuellar won an entry into Race to the Base after entering our Instagram Competition. Check out her race report below! The inaugural Race to the Base H3T took place on October 24th, 2015 and this was the first time in history that the H3 Bridge was shut down to allow cyclists to cross through the Ko’olau Mountains. The race benefited the Hawaii Law Enforcement Memorial Foundation that honors law enforcement officers who have died in the line of duty.
Race Morning No matter how confident I feel going into a race, my belly is always in knots!! I’m always so excited, nervous and anxious to start. My goal for this race was to just enjoy the views and the fact that I could be among the first and possibly last to complete this race course was exciting! Swim The swim was a quick 1,000 metres at Ala Moana Beach Park. When the gun went off it was a mad dash to the water. I tend to get overly excited in the swim and go too fast too soon, so I tried to stay calm and focus on my technique and breathing.
I quickly realised that missing a few of my swim masters workouts was not the smartest idea. I could tell my swim endurance had declined since my last triathlon. However, I finished my swim strong and under my goal time!
“I gave it all that I had and finished strong with a sprint to the finish. " Bike The bike was a 27 mile point to point course. I knew the first 10 miles would be fast and flat so I had to focus on fueling, hydrating, and maintaining a fast pace to prepare me for the climb over the Ko’olau Mountains. I enjoyed every minute of the ride from the flat sprints, to the burning of the climb, flying down the descents, and the breathtaking views. What really excited me was passing so many cyclists on the ride up! I love riding hills; the burning in my legs just motivates me more to push to the top so I can reap the rewards on the way down. The climb was especially worth the pain endured on this course because once you come out of the tunnel it features some of the best views on the island.
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TriChicks Magazine | Edition 2 | November 2015
Run The run was a 10k loop around Marine Corps Base Hawaii. I took off ready to have an awesome run! My times on the swim and the bike were better than I had planned and I was feeling good. My excitement was short lived though. Within the first mile I could tell I was really slowing down. My legs just felt like a ton of bricks! I was beginning to get frustrated with myself as I couldn’t hold a sub 9 minute pace like I normally do. Throughout every aid station I would slow down for a second, regroup, and drink water hoping that I would be
able to pick it up. I continued to push forward and try and pick up the pace, but no matter how hard I tried I just wasn’t going much faster. Around mile 4 I told myself that it was still a great race and that I needed to stop beating myself up about the pace! I replayed the amazing ride in my head and thought about my husband and daughter waiting for me at the finish. I gave it all that I had and finished strong with a sprint to the finish. It might not have been the run time I had wanted, but I was proud of my overall finish!
Only 217 people got to be a part of the first triathletes to ride the H3 and I was one of them!
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MIND OVER MATTER
TIPS FOR BEATING THOSE PRE-RACE NERVES “NERVES AND BUTTERFLIES ARE FINE — THEY'RE A PHYSICAL SIGN THAT YOU'RE MENTALLY READY AND EAGER. YOU HAVE TO GET THE BUTTERFLIES TO FLY IN THE SAME DIRECTION ... FORWARD, THAT'S THE TRICK. ” This advice I heard a mother share with her 10-year-old daughter at a swimming carnival aftter stating: 'I'm nervous Mum!' Her daughter had been age group champion 3 years in a row. As it is for children, it is for adults, whether competing to win, achieving a personal best or simply completing the course — nerves can envelop our thinking and ultimately our performance. So it is for the beginner triathlete it is for the experienced elite athlete: they all admit to suffering from nerves on race day. It is normal to have questions and doubts swirl around in your head. What lies ahead? Am I wearing the right
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outfit? Have I done enough training? Did I have enough breakfast? Will I finish? Here are some tips to get you to the finish line.
THINK POSITIVE Although it won’t feel like it, nerves are actually a positive sign that your mind is focusing on the task ahead. You’ve trained your body to compete for a specific race distance and your nerves are a sign that your mind also understands how important this challenge is to you. So it’s a good sign that you’re nervous. It means you are mentally prepared as well as physically ready.
PRIOR PREPARATION PREVENTS POOR PERFORMANCE It's always the athletes who make sure they have prepared properly in every possible way, who have the best chance of making it to the finish line happy. If you are organised about everything, from fitting your
TriChicks Magazine | Edition 2 | November 2015
training into your lifestyle, eating/sleeping properly, organising your kit days in advance, getting to the start early, you will have given yourself every chance of success. So extend that way of thinking to cover everything. Check the weather forecast and pack the right clothing. Turn over every rock to make the day go as smoothly as possible.
CONTROL THE CONTROLLABLE Having done all you can to be ready, you have to accept that there are other things that might happen on race day that will be out of your control. It is completely understandable that you will be anxious about that, but focus instead on all the things you can control. You are in charge of the amount of training you’ve done, how fast you want to go, what you eat, what you drink during the race, where you start etc. The building blocks of any successful race are the simple
things you can control — stick to the basic ingredient of race performance. Simple is sophisticated. Aim to move from A to B, start to finish!
DEEP BREATHS When we’re tense or fired up, it is incredibly easy to forget to breath. Anxiety is a natural emotion and our body naturally responds by tensing up. So try and stay as loose and relaxed as possible. There is nothing more you can do on the start line. You’ve done all the hard work now, you’re ready to go, so enjoy it and breathe deeply. Relax your body and remind yourself of all the training and preparation you have done leading up to the event.
REMEMBER WHY YOU’RE DOING THIS Focus on why you are taking part in the race. Being fit and raring to go, toeing the start line in one piece is what it is all about. Visualise positively cruising (maybe a sprint) across the finish line with friends taking the hundreds of celebratory pictures — don't forget to post to Instagram the sweat laden face and messy hair! Soon, very soon those visualised pictures will be your reality — and remember a smile makes an exhausted face look fresh!
clothing choice and any other little race routine you have planned. Copying others is a recipe for who knows what! Equally don't be panicked into a warm up routine seen and done by another athlete. Stick to what is tried and tested for YOU! YOUR plan will carry you through the race — to a smiling end.
LOCAL KNOWLEDGE As you stand on the start line one of your biggest fears could be the unknown. A good knowledge of the course and its landmarks will give you more confidence. If you know where the water stations, toilets (for that nervous one) and corners are, walk the transition entries and exits, it will make you feel more in control. Research the course in detail and make it seem familiar to you. The more familiar you are with it all, the easier your race will be.
ACHES AND PAINS (THE PHANTOM NIGGLES) V GENUINE INJURIES The mind is an interesting muscle that might try to trick you into giving your best, or worse, when racing! Although it is always important to listen to your body, be a little circumspect on race day. That sudden, sharp nagging pain in your knee, calf, shoulder or ankle, could just be your body’s version of mild panic… don’t laugh, it happens. Stay the course in your pre-race preparation, now isn’t the time for excuses.
HAVE FUN WHILE TAKING ON THIS PERSONAL CHALLENGE REMEMBER TO SMILE AND HAVE FUN. IF YOUR RACE DIDN’T GO TO PLAN, CONCENTRATE ON THE THINGS THAT WENT WELL, AND TAKE NOTES ON WHAT YOU WOULD LIKE TO IMPROVE ON FOR NEXT TIME. BE THANKFUL THAT YOU CAN DO THIS AMAZING SPORT, AND REMEMBER EVERY MASTER WAS ONCE A DISASTER.
DON’T OVERTHINK THINGS A feeling of being overwhelmed when you are just about to start with a mass of nervous, laughing, cringing tangle of bodies can happen. Many others around you with the same goals — this ain't the time for selfdoubt and side tracking focus on others. Please please please stick to your race plan,
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y a d Race ition nutr
ED V O R P P A N DIETITIA
So you’re about to tackle your first sprint distance triathlon (yay!)— have you given any thought to what your nutrition plan for the event will be? Developing a personalised race nutrition plan includes what you’ll eat for breakfast that morning, hydration heading into race start and also what nutrition you’ll take on board during the event. Everyone is different, what works for your bestie may not work for you, that’s why it is worth thinking about and practicing during training. Pre-race breakfast Your pre-race breakfast is an opportunity to fine-tune fuel and fluid levels, making sure your tummy feels comfortable. The focus here is on carbohydrates to top up your muscle glycogen stores (the storage form of carbohydrate), ensuring this is low in fat and lowmoderate in fibre to reduce the risk of gut upset. Aim to have brekkie 2—2.5 hours prior to race start. This will ensure things have digested and broken down enough to use the energy and also prevent stomach issues during the race.
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With the focus on carbohydrate and fluid, here are a few suggestions of things to eat and drink before a sprint distance triathlon: —— Breakfast cereal or muesli with milk or yoghurt (avoid high fibrous choices like bran or whole rolled oats unless you know you’re fine with it) —— Toast, fruit toast, crumpets or English muffins with spread of choice e.g. honey and banana, vegemite, peanut butter, honey/jam —— A banana and yoghurt —— Up and Go or Sustagen Sport popper —— Muesli bar and a glass of milk or juice —— Homemade smoothie
day. If you can’t stomach anything solid, try a liquid meal such as a homemade smoothie. Evidence also suggests having fluid (roughly 200—300ml) with your pre-race meal helps move food out of the stomach and further along the path of digestion. Choose a carbohydrate containing fluid such as milk, juice, sports drink or just water. After your pre-race meal, just take small sips of fluid to keep your mouth from drying out leading up to race start. Don’t gulp, you’re not a camel. The best advice I can give you is to decide what you want your standard race day breakfast to be, and practice this before brick sessions or simulated races in training. Race nutrition
Don’t try anything new on race day morning. If you don’t normally eat toast with jam, don’t do this on race
TriChicks Magazine | Edition 2 | November 2015
For a sprint distance race, completed in roughly 60— 80 minutes, your fuel tank is unlikely to empty completely to the point of “hitting the wall” or “bonking”. Especially if you’ve had a decent, carbohydrate rich breakfast beforehand. You could race with simply water and get through unscathed. For a first time racer, try racing with just water in one bottle on the bike and
"Now is the time to practice your race nutrition plan in training. Spend the time developing a personalised plan... to optimise your performance racing." sip when the opportunity arises. Depending on the environmental conditions and what sort of sweater you are, will dictate how much fluid +/- electrolytes you need to replace. If your goal time is beyond the 75—80 minute mark, consider taking on a small amount of carbohydrate during the race to prevent running out of fuel. Use a gel, or sports drink on the bike
or catch an electrolyte cup in the run. Do some research and find out what nutrition and hydration is available out on course and at what intervals. The more prepared you are going into the race, the less you leave to chance on the day. If the sports drink on the run isn’t something you’ve ever had before, consider trying it in training so that you know you’ll tolerate it during a race if you want (or need) to drink it.
Take home message Now is the time to practice your race nutrition plan in training. Don’t turn up on race day and wing it. Spend the time developing a personalised plan with your Sports Dietitian to optimise your performance racing. Happy racing :) Taryn
MAXIMISE YOUR PERFORMANCE
SEE A SPORTS DIETITIAN
Accredited Sports Dietitian Taryn Richardson Skype consults available
www.dietitianapproved.com.au @dietitianapproved Like us on Facebook: Dietitian Approved 29
Twisty's Tips SHIN PAIN Ryan Twist Sports Podiatrist
Our resident Sports Podiatrist Ryan Twist from Bayswater Foot and Ankle Clinic checks in this month to tell us all about Shin Pain. A common injury that affects beginner triathletes. As a Sports Podiatrist and runner, shin pain is one of the most common conditions I see, especially in beginner triathletes and runners. There are many causes of shin pain and it is important to distinguish the cause of the pain before commencing an appropriate treatment program. Unfortunately, there is a common misconception out there that the cause of all shin pain is due to a condition called 'shin splints'. 'Shin splints' is actually what we call an 'umbrella' terminology for a very specific injury that is the underlying cause of pain. So, in short, the term 'shin splints' should never be used as it doesn't actually describe what is wrong with your shins! Shin pain can be caused by, but not limited to any
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of the following conditions: —— Medial Tibial Stress Syndrome (MTSS) —— Tibial Stress Fracture —— Tibialias Posterior Tendinopathy —— Nerve Impingement —— Compartment Syndrome Some common causes of the above conditions can include: —— Poor footwear (sorry girls...but you know my thoughts on choosing shoes based on pretty colours over actual important functional benefits) —— Weak calf muscles —— Tight calf muscles —— Training surfaces —— Hormonal imbalances as a result of an abnormal menstrual cycle causing a decrease in bone density —— Frequency of training— most shin injuries are a classic case of 'too much too soon' —— Inadequate nutrition or recovery from training —— Poor foot biomechanics —— Poor running technique, especially under fatigue
TriChicks Magazine | Edition 2 | November 2015
So how do I go about finding out what the cause of my shin pain actually is and more importantly, how do I go about fixing it? It is important to have a thorough examination to establish what structure is responsible for the shin pain, what has caused it to occur and the best way to manage it. MTSS – What is it? One of the more common causes of shin pain is Medial Tibial Stress Syndrome (MTSS). This is by far the most common cause of shin pain that I see amongst female runners. MTSS is classified as inflammation of the connective tissue (the periosteum) that surrounds the outside surface of the tibia and the outside of the muscles running along the tibial bone. Pain caused by MTSS is specifically located in the middle to lower thirds of the inside of the tibia. If left untreated and training doesn't decrease, this condition can develop into a stress fracture of the tibia very quickly. Symptoms
"Treatment for MTSS needs to be individually tailored to each person, depending on the underlying factors"
—— Pain in the front or inside part of the middle to lower section of the shin —— Sore to touch or palpate in these areas —— Pain at the start of running, which can ease off after a few minutes —— Pain towards the end of a run or longer session —— Possibly some minor swelling in the region where the pain is present —— Pain can either be a deep, dull ache or a sharp, stabbing pain Causes MTSS can be caused by multiple factors, so it is important to have a thorough assessment by a Sports Podiatrist to establish the real cause of your pain. The
most common factors for developing MTSS are having weak and tight calf muscles. When the calf muscles fatigue, the muscles lying on the inside aspect of the shin bone (the tibia) try to 'take over the load' that the calf muscles can't handle any more. These muscles aren't designed to deal with this kind of load or force, so they can become overworked and inflamed very quickly (remember the definition of MTSS — see above!). The other factors mentioned earlier can also play a key role in the development of MTSS. Treatment Treatment for MTSS needs to be individually tailored to each person, depending on the underlying factors, but
some general pointers include: —— Reduction in running load —— Improve the strength and flexibility of the calf muscles —— Correcting abnormal biomechanics through rehab exercises, proper footwear choices, taping and orthotics —— Regular massage —— Icing after activity if sore —— Returning to running properly after injury lay off — there is a huge reoccurrence rate for this type of injury! If you any questions about MTSS or you think the cause of your shin pain may be something else, Ryan can be contacted on ryan@bayswaterpodiatry.com.au or visiting his website www.bayswaterpodiatry.com.au
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Elle Brooks peaches & cream protein shake Serves 1 - Time 3 minutes
Ingredients 1 cup of frozen peaches sliced 250g ¼ cup Greek yoghurt ¼ cup cottage cheese 55g ¼ cup coconut milk, light 30g protein powder, vanilla dash of cinnamon ½ cup ice
Method Add all ingredients to a blender, and blend until smooth. Serve immediately.
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TriChicks Magazine | Edition 2 | November 2015
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next edition!
HOW TO PERFECT YOUR SWIM!
Special thanks to! David Simon
Dennis Tan Paparazzi on the Run Ryan Twist Ashleigh Gentle Angel Cuellar Taryn Richardson Elle Brooks Keith Hedgeland Casey Hyde Tarnia Stone Dan Cheong Freelance Design
PHOTOGRAPHY Keith Hedgeland
— Ashleigh Gentle — Race Rules — 6 Steps to Setting up your Transition — Mind over Matter Dennis Tan Paparazzi on the Run — The Power of Two
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TriChicks Magazine | Edition 2 | November 2015